Research
Mixed
Low-load resistance training (25-35 reps to failure) produces muscle hypertrophy equivalent to high-load resistance training (8-12 reps) in well-trained men.
If you want to build muscle but have joint pain or prefer lighter weights, you can still grow by doing 25-35 reps per set until you can't do another rep. Just make sure you are actually pushing to failure, as that is the key driver for muscle growth when the weight is light.
GoodSupportsHIGH confidence
These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men
Why this rating
Randomized controlled trial with well-trained subjects, though small sample size (n=18).
Source
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2015
DOI 10.1519/jsc.0000000000000958
rct · n=18Cited 403×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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